Fermented foods like sauerkraut, kimchi, and kefir are becoming more popular, but are they really good for your health? Let’s take a closer look.
Thirteen years ago, Donna Schwenk was 41 and expecting her third child. She developed preeclampsia and had to deliver her baby, Holli, by C-section seven and a half weeks early. Holli weighed just four pounds, and Schwenk herself suffered from diabetes, high blood pressure, and extreme fatigue. Struggling to care for her newborn, Schwenk searched for ways to improve her health.
One day in a health food store, she discovered “The Body Ecology Diet” by Donna Gates, which highlighted the benefits of kefir, a fermented milk drink rich in beneficial bacteria. Encouraged by a shop assistant, Schwenk started adding kefir to Holli’s bottles and soon both saw improvements. Within a month, Holli gained four pounds, and Schwenk’s blood sugar and blood pressure returned to normal in 12 weeks. She felt better than she had in years and later wrote a book on the positive effects of fermented foods.
Emerging research supports the idea that fermented foods can benefit digestion, immunity, weight management, and even mood. The PBS Special “Health Breakthroughs” explores current research on fermented foods like kefir, yogurt, and sauerkraut. The New York Times has also recognized fermented foods as a significant future food trend.
Michael Pollan, a healthy eating advocate, shared his enthusiasm for fermentation in his book forward for “The Art of Fermentation.” Nutritionist Kimberly Snyder recommends fermented vegetables to clients like Drew Barrymore and Hilary Duff, citing benefits like better energy and weight loss.
Research increasingly views gut health as crucial for overall well-being. Clinical nutritionist Kathie Swift emphasizes that gut bacteria affect digestion, vitamin absorption, and overall health. Some studies even show that altering gut bacteria can impact weight and mood.
There are about 100 trillion bacteria in our guts, both good and bad. As we age, bad bacteria can outnumber good bacteria due to factors like poor diet and medications. This imbalance can lead to various health issues, but fermented foods can help restore balance. Fermented foods provide a variety of beneficial bacteria that are essential for health.
Kefir, for example, contains different bacteria than sauerkraut or kombucha. Eating a mix of fermented foods can support a diverse gut microbiome. While probiotic pills are an option, they don’t deliver the same variety or quantity of beneficial bacteria as fermented foods.
Fermentation is not a new concept. Traditional diets worldwide have included fermented foods for centuries due to their health benefits and preservation qualities. Countries like Japan, where fermented foods are a staple, boast high life expectancies.
To incorporate fermented foods into your diet, start small and choose a variety. Fermented foods like kefir, miso, sauerkraut, and kombucha can all be part of a healthy routine.
Remember, moderation is key—too much can cause digestive discomfort. Begin with small amounts and gradually increase your intake to avoid any initial gut reactions.
Look for labels that indicate raw, live cultures, and avoid pasteurized products for the best benefits. Making your own fermented foods is also an option, using simple recipes involving basic ingredients like salt and vegetables.
In summary, fermented foods can support gut health and overall well-being if included properly in your diet. Share your experiences or any questions about fermented foods and join in on the journey to better health!